Healthy Green Bean Casserole (No Mushroom Soup)

(5.0)
By Adam Fisher
Updated 8/13/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Vegetarian
Healthy Green Bean Casserole (No Mushroom Soup)
Photo Credit: Adobe Stock

Skip the canned soup and enjoy a fresh, flavorful healthy green bean casserole recipe that’s perfect for holiday dinners or weeknight meals. Made with tender-crisp green beans, sautéed mushrooms, and a creamy, seasoned sauce thickened without condensed soup, this fresh green bean casserole delivers all the comfort without the heaviness. At just 168 calories per serving with 8g protein, 4g fiber, and only 192mg sodium, it’s a low sodium casserole that still tastes rich and satisfying. Almond flour and gluten-free corn flakes make this an easy gluten free green bean casserole recipe for anyone at the table. Whether you’re serving it for Thanksgiving or as a healthy side dish any time of year, this is a healthy green bean casserole without mushroom soup you’ll want to make again and again.

It doesn’t stop here with our casseroles! We have an entire lineup of healthy casserole recipes that are perfect for any occasion.

Total Time
45 minutes
Servings
8
Calories
168

What Makes This Green Bean Casserole Healthy

This healthy green bean casserole recipe delivers everything you love about the original — rich sauce, tender beans, and a crispy topping — but without the heavy processed ingredients. We start with fresh green beans, which stay vibrant, crisp and tender thanks to a quick blanch. Instead of canned soup, we make a simple roux with olive oil, almond flour, and cornstarch, adding a velvety texture without extra saturated fat. Fresh shallots, garlic, and herbs create deep flavor, and the gluten free casserole topping made with crushed corn flakes adds just the right crunch. At only 192 mg of sodium per serving and 8 grams of protein, this is a low sodium casserole you’ll feel good serving to anyone at your table.

Ingredient Substitutions

Use oat flour or all-purpose gluten-free flour instead. If gluten is not a concern, you can use white or whole wheat all-purpose flour.

If you are looking to reduce the fat, feel free to use fat free skim milk. Or for a dairy-free option, both unsweetened almond or oat milk work well.

Skip them and add sautéed zucchini or finely chopped cauliflower.

Use crushed rice crackers or gluten-free panko breadcrumbs.

Try reduced fat swiss cheese or gouda, or leave it out for a lighter option.

Use all olive oil to keep it dairy-free.

Key Health Highlights

  • Made with fresh green beans for fiber and vitamin C
  • No canned soup or high-sodium ingredients
  • Lower in fat with just 2g saturated fat per serving
  • Vegetarian and naturally gluten-free

Serving & Storage Tips

  • Serve hot out of the oven as a healthy side dish for dinner or holidays
  • Store leftovers in an airtight container in the fridge for up to 4 days
  • Reheat in the oven at 350°F to bring back the crispy top
  • To prep ahead, assemble the casserole (without the topping) and refrigerate for up to 24 hours. Add topping just before baking

FAQs About Green Bean Casserole

Yes. This version uses fresh ingredients, low-fat dairy, and no condensed soup. It’s high in fiber and lower in sodium, saturated fat, and cholesterol than traditional versions.

Absolutely. It actually already is since it is made with almond flour, gluten-free corn flakes, and no wheat-based ingredients. It’s the perfect gluten free green bean casserole recipe for holiday gatherings.

Use olive oil instead of butter, plant-based milk, and skip the cheese or use a dairy-free alternative. The roux still thickens nicely without dairy.

Yes. You can prep this entire healthy vegetable casserole the day before, refrigerate it, and add the topping just before baking. It’s perfect for saving time during busy holidays.

Quick, Easy and Healthy Green Bean Side Dish Recipes

Fresh green beans are fast, versatile, and packed with nutrients. These green beans recipes make great side dishes for dinner any night of the week.

Looking for something other than green beans? We have an entire lineup of delicious and healthy side dishes that pair with any meal.

Healthy Vegetable Casserole Recipes Similar to Our Green Bean Casserole

These healthy casseroles are great as dinner sides or served during holidays. They’re packed with fresh veggies and developed to not only taste great, but to be good for you!

Ingredients

Recipe yields 8 servings

Green Bean Casserole

Corn Flake Topping

How to Make Healthy Green Bean Casserole

Green Bean Casserole

  1. Step 1

    Preheat oven to 350°F. Lightly grease a 13” x 9” casserole dish with nonstick cooking spray; set aside.

  2. Step 2

    Prepare an ice bath in a large bowl. In a large pot of lightly salted boiling water, cook green beans until bright green and tender, about 5 minutes. Transfer the green beans to the prepared ice bath using tongs or a slotted spoon. Drain in a large colander and transfer to the prepared casserole dish.

  3. Step 3

    In a medium saucepan, heat the oil and butter over medium heat until butter is melted. Add the shallots and cook until it begins to brown and turns translucent, about 5 minutes. Add mushrooms and cook, stirring frequently, until mushrooms are browned, about 5 to 7 minutes. Add the garlic and flour; cook for 1 minute.

  4. Step 4

    Add the stock and milk while whisking constantly until fully incorporated. Add the cornstarch and stir until completely dissolved. Bring the mixture to a simmer and cook until the sauce begins to thicken, about 3 to 5 minutes.

  5. Step 5

    Remove from heat. Add the black pepper, thyme, sage, paprika and salt; stir until well combined. Pour roux over the green beans and gently stir to combine. Top with shredded cheddar cheese.

Corn Flake Topping

  1. Step 1

    In a small mixing bowl, combine the corn flakes, butter and black pepper. Sprinkle evenly over the casserole.

  2. Step 2

    Bake uncovered for 25 to 30 minutes, until casserole is hot and bubbling in the center. Remove from oven and allow to rest for 5 minutes. Garnish with sliced green onion and enjoy immediately.

Nutrition Facts

Serving Size:
1/2 cup

168
Calories
7
g
Fat
11
mg
Cholesterol
192
mg
Sodium
21
g
Carbs
2
g
Sat. Fat
4
g
Fiber
8
g
Protein
9
g
Sugars

Healthy Casseroles for Thanksgiving You May Also Like

From green beans to root vegetables, these healthy Thanksgiving casserole recipes bring flavor and balance to your holiday spread. Perfect as healthy side dishes alongside turkey, they’re lighter twists on the classics.